Training in Rotation

Posted: November 10, 2020

In most sports, you will notice some form of rotational component.  This applies to activities of everyday life, as well.  Whether it’s jumping in figure skating, pitching a baseball, shooting a hockey puck, or kicking a soccer ball, you are rotating to some degree.  Which is why it is important to train your core in rotation and anti-rotation movements, regardless of your sport.  Here are a few exercises we like to use at Compete:


Pallof press in split position:


Diagonal reverse chops in split position:


Med ball rotational throw:


There are several variations of these 3 exercises, as well as several others that we use to prepare our athletes for rotational performance.  Exercise and variation choices are based on the level of the athlete, sport-specific training, and identified weaknesses.

If you are interested in beginning a training program, but aren’t sure where to start, Compete is now offering distance coaching with TrainHeroic.


Jenna Janadi is a certified Athletic Trainer at Compete Sports Performance and Rehab in Orange County, CA.